5 Tips for Better Sleep
Sleep has recently become a hot topic in the health and wellness community and for good reason. Sleep is really really important! A few things I've learned recently that have caused me to pay closer attention to my own sleep habits:
We can't make up for lost sleep
We produce most of our human growth hormone (HGH) when we sleep (this is the hormone that helps us repair muscle and metabolize sugars and fats!).
Most people need at least 3-4 hours of sleep before then get into their deep sleep cycle which is when (HGH is produced).
Below, please find 5 sleep tips that will help you wake up feeling fresh, rejuvenated, and ready to take on either a dawn patrol mission, or 2 kids on zoom plus your day job!
Establish a consistent sleep schedule. Our bodies crave and function best with routine. I used to allow my work schedule to dictate my sleep schedule. On days when I needed to wake up early (4:30am) I would try to be in bed by 9 but it was a huge struggle for me because I was accustomed to going to bed at 10 or 10:30. I finally made the decision that if I had to wake up at 4:30 one day a week, I would wake up at 4:30 five days a week. This allowed me to get my butt in bed by 9 (or 9:30) most nights and use the extra morning time for work, reading, or daily planning. Like anything, the more consistent you are, the better prepared your body and mind will be for a similar bedtime each night.
Tuck your phone into bed. You have a bedtime routine for your kids, let’s establish one for your phone. Where will it sleep? Will it be warm enough? What if you treated your phone as your best friend (let’s be honest, it is!) but like any good friend you guys need to have some time apart to maintain a healthy relationship. Creating space between you and your phone an hour or more before bed can be a huge help to improved sleep quality! Not only does the blue light from the phone create a stimulating effect on the mind, but the content is designed to keep us hooked, continue scrolling, and is the antithesis of relaxation. I’m a huge fan of the bed time reminder app which tells me when it’s time to start getting ready for bed. Once it goes off calls, all calls and notifications are silenced and I put my phone in airplane mode until the morning. Tuck that sucker into bed!
Make your house sexy. Is it dark outside? It should be dark inside. Dim the lights, use candles, salt lamps, or red lights to reduce or eliminate blue light exposure at night. If you can, add blackout shades to your bedroom.
Reduce the temperature. Body temperature naturally declines as we sleep and you can help your body prepare for sleep by lowering the temperature of your house or room before you get into bed. General recommendations range from 60-70 degrees for optimal sleeping. That's a pretty big range so pay attention to how you feel when you wake up in the middle of the night. Are you cold? Hot? Adjust the temperature to find a balance that works for you.
Skip the caffeine after 2pm. Caffeine has a half life that on average lasts between 5-6 hours. That means if you drink a cup of coffee with 180mg of caffeine at 4pm right after that conference call or meeting, you could have 90mg of caffeine rolling around your system at 9 or 10pm. Not ideal for sleep preparation!
Like anything, don't expect great results without great effort. Think of the other routines you've established in your life that have produced positive results.
You have a meeting or presentation coming up - you don't just show up empty handed! You develop systems and a plan such as going over your notes or practicing your presentation.
You are going for a ride - you lube your chain, you fill your water bottle, you get your helmet so that when you get to the trail head you're ready to rock!
You are making a meal - you make sure you have all the ingredients, you know the recipe you're going to follow (or not follow), and you clean your kitchen so you have space to work.
These are just a few examples of routines that you may or or may not have implemented. The point is to recognize that success doesn't just happen. If you are struggling with sleep, work on establishing a sleep routine and practice those habits the way you would any other skill you are trying to improve upon!